Jack's Race to 1200 lbs & Staying Air Force Fit

[jwt708]

1 Aug 12

Press
45 x 20
95 x 10
135 x 5
160 x 5/4/4/3

Eh don't think I rested long enough between first & second set. Also did a fifth rep on second set but it was pushed so not counting it.

Dip
BW x17/15/14/14

T-Bar Row
45 x 7
90 x 5
135 x 3
160 x 3 x 5

Done with the narrow, parallel grip.

Ab Wheel
Kneeling x 3 x 6

All at the appropriate full depth.

[jwt708]

3 Aug

Front Squat
45 x 5
95 x 5
135 x 5

Deload here.

Bench Press
45 x 20
135 x 10
185 x 5
225 x 5
260 x 3 x 4

Maybe could have got five but no spotter. Left shoulder hurt today.

Close Grip Bench Press
155 x 13/12/8

Chin Up
6/5/4

Been doing five sets for a while and really haven't hit my goal of sets of ten. I'm going to try sets of three for a couple weeks and see what happens.

Concentration Curls
25 x 3 x 10

Little rest between sets.

Power Clean
95 x 5
135 x 3 x 5

Need to do these more often.

[jwt708]

6 Aug 12

Squat
45 x 5
135 x 5
185 x 5
235 x 5

Good set, went too low on 4th rep, lost tightness.

Press
45 x 10
95 x 5
135 x 3
160 x 4/4/2
135 x 2 x 8

Blaming my lack of progress on the high number of push ups performed the previous day. Did the back-off sets to get some more work in.

Had a break in todays session, had to take my son to the doctor. He burnt his hand yesterday, when he stuck it in the dishwasher.

Dips
BW x17/16/15/12


T-Bar Rows
45 x 10
90 x 5
135 x 5
165 x 3 x 5

Then with a supinated grip I did
100 x 2 x 10

Dumbbell Concentration Curls
40 x 3 x 5
25 x 3 x 10

These don't hurt my arms.

Ab Wheel
3 x 7

Great depth here.

Maybe too much work here today...But I'm feeling good right now. Time to eat some roast!

[jwt708]

8 Aug 12

Bench Press
45 x 10
135 x 10
185 x 5
225 x 3
260 x 3 x 5

These were hard, the last rep I brought my shoulder into the movement and now it aches.

Dumbell Pullover & Press
25 x 1 x 30

Power Clean
95 x 5
145 x 3 x 5

Felt good.

Chin Up
6/6/3

Damn! Was hoping to get the number of the beast here. At least my form was solid, good dead-hang position while bringing my hands to my chest.

[JohnRoman]

6 Aug 12
Had a break in todays session, had to take my son to the doctor. He burnt his hand yesterday, when he stuck it in the dishwasher.

How old is he? Is he okay?

8 Aug 12

Bench Press
45 x 10
135 x 10
185 x 5
225 x 3
260 x 3 x 5

These were hard, the last rep I brought my shoulder into the movement and now it aches.

I did the same thing and it set me back months after the shoulder started hurting. I lack the discipline to not "cheat" on a rep when it is way over the weight that I should cheat on.

[Oldster]

I hope your boy is OK, Jack. Your lifting looks great.

When your reps get tough, resist flairing your elbows or you'll have more than a sore shoulder. In fact, think of it in the reverse. When the reps become tough, rotate your elbows inward instead of outward. Your triceps will love it and your shoulders will thank you.

[jwt708]

Thanks guys for the concern. He's two years old and was able to open the dishwasher while it was running. No one seen him do it, but I think his hand made contact with the coil that runs along the bottom. He complained to his mom that he hurt his hand (hurt ma hand) and then it blistered up later. My wife woke me (shift worker) and I looked at it...yep a blister...put a bandage + neosporin on it and scheduled a follow up appointment with the doc. Its a second degree burn but he seems to be taking it well.

When I flared me elbow out, it was so automatic, like a crappy instinct or something. I knew it was a bad move as soon as I did it. I'll keep your suggestion in mind Oldster.

[jwt708]

10 Aug 12

Front Squat
45 x 5
95 x 5
145 x 5

Press
45 x 5
95 x 5
135 x 3
150 x 5
160 x 4
175 x 1
Press Start
185 x 3
Press
135 x 9

Really tired today - had to work last night, and it was a long one - that's why I did the set at 150...thought it was 160. Only got four so I decided to try for a top single. Tried 185, couldn't get it so I did a Press Start, then a back-off set. I was feeling pretty good about the 175.

Concentration Curl
45 x 3 x 5
25 x 15/12/10/10/10

Triceps were feeling fried after Press so I curled before Dips. The lighter weight sets were done with only a minute rest.

Dips
BW x 18/16/14/14

Getting closer. I'm considering doing these every training day until I get to 4 x 20.

Deadlift
135 x 5
225 x 5
275 x 3
315 x 2
335 x 1
225 x 5

Felt really strong overall on the deads today. I tried for a 355 and I just got it off the ground but couldn't bring myself to raise it. All my sets were done with the double overhand grip, except 335.

[Oldster]

[Concentration Curl
45 x 3 x 5
25 x 15/12/10/10/10

Dear God Jack, concentration curls? Next time we meet I'm bringing you a pair of pink lacey panties.....! Heh!

If you are wanting to get to 4x20 in the dip, I'd suggest not doing 4x20 3X per week. Instead I would mix it up where each day is a different set and rep range.

[jwt708]

Well...barbell & EZ-curl bars hurt too much, so far these and hammer curls don't. Couldn't help myself! There were rows of dumbbells and mirrors...Also, what did you do to get such an impressive weight & reps on the curl? I'm completely serious.